Life can feel hectic, with responsibilities and events pulling us in countless directions. With the holidays just around the corner, bringing joy, excitement, and sometimes feelings of overwhelm, it’s more important than ever to find moments of calm. Mindfulness can help you stay present and grounded during the festive season and throughout the year.
Simple practices, like savoring a quiet morning cup of tea, coffee, or chai, pausing for a deep breath before celebrations, sharing laughter with friends, or finding humor in a good book, can bring relaxation and meaningful connections. These mindful moments remind us to slow down and appreciate the people, traditions, and experiences that make life—and the season—so special.
To cultivate calm further, try these breathing techniques from E. Katherine Kottaras, our resident yoga instructor and author— to help you relax and stay grounded, no matter the season.
Prepare to Breathe
Before starting, take a moment to find calm in the chaos. Sit comfortably in a chair or on the floor, soften your gaze, or gently close your eyes. Let your shoulders relax as you prepare to focus on your breath.
- Balanced Breath:
Begin with a few seated cat/cow poses. Inhale as you lift your heart and gaze upward into the cow pose (gently arching your back). Exhale as you curl inward into cat pose (rounding your back). Imagine inhaling calm, strength, and compassion and exhaling what no longer serves you. Repeat 3-5 times, linking each breath to your intention: inhale calm and strength, exhale release. - Mountain Breath:
Stand tall and check your feet—they should be about hip-width apart and parallel. Adjust as needed to suit your anatomy. Place one hand on your belly and the other on your heart. Take three deep breaths, feeling your belly expand and your heart lift. Let your hands fall naturally, palms facing forward. Roll your shoulders back, lengthen your neck, and release tension in your jaw and forehead. Close your eyes and take 3-5 more deep breaths. As you stand still, imagine yourself as a mountain: grounded through your feet, open in your heart and mind. Storms may pass, but you remain steady and strong, rooted in your sense of self. - Grounding Breath:
This pose is especially helpful when feeling nervous or anxious. It’s often recommended for those who have experienced trauma, as the firm support of the floor signals to your brain that you are safe. - Legs-Up-The-Wall (Viparita Karani) is a simple yet powerful practice that is especially helpful when feeling nervous or anxious. It’s often recommended for those who have experienced trauma, as the firm support of the floor signals to your brain that you are safe. Find a spot to lie on your back with your legs resting against a wall. Once you’re in position, close or soften your eyes and focus on your breath. If possible, lengthen your exhale to twice the length of your inhale—for example, inhale for a count of three and exhale for six. Combining the calming breath with the inverted position activates the body’s rest-and-relaxation response. It’s also great for easing into sleep—try it in bed and roll under the covers once you feel drowsy.
Namast
